How to Train for the Pack Test

So…what exactly is the Pack Test?

Well, think of it as a pleasant three mile stroll across flat ground,

…while wearing a 45 pound pack,

…and completed in under 45 minutes…or you’re fired

The pack test might seem a bit intimidating to those new to fire, and at first blush, it does seem a bit challenging. A 45lb pack is heavy. Three miles is a decent distance, and 45 minutes seems like a stiff pace.

The truth is, if you’re training hard for the fire season, the pack test will be the easiest thing you have to do during the first few weeks of the season.

That being said, you shouldn’t ignore it, and if you’re new to fire, you DEFINITELY want to go through a few dry runs just to get used to it. All hotshot crews conduct their pack tests differently. The Feather River Hotshots hike across the Lake Oroville Dam during their pack test; the Lassen Hotshots hike 12 laps around the track at Lassen Community College in Susanville, CA, and the Laguna Hotshots hike along the side of the road outside their station.

Some crews have weight vests that you will wear during the test, while others use regular backpacks that have been filled to the appropriate weight. There is a difference between a weight vest and a regular backpack. The weight vest is easier to hike in because it evenly distributes the weight between the front and back of your body. Also, the weight plates hug your torso, and that keeps all the weight sitting directly over your center of gravity. With a backpack, all the weight is behind you, which forces your body to lean forward slightly to compensate. The result is that hiking with a backpack will have a more pronounced effect on your natural walking gait than hiking with a weight vest. For someone in decent shape, these differences are negligible, but they’re worth noting nonetheless.

Many firefighters report that the most *challenging* part of it all is simply walking faster than you might normally walk. At the bare minimum, you need to walk at a 15 minute/mile pace, and most of your crew members will be walking much faster than that. If you’ve never fought fire before, or hiked with a hotshot crew, you’re probably accustomed to strolling around town at a leisurely pace. Well, you’re gonna have to pick it up for the pack test because “strolling” is something that hotshots don’t do. Take some time in the off-season and see how fast you walk around a track with a pack on. If you’re within a minute or two of 45 minutes after completing three miles, you need to quicken your pace.

Also, stretching is very important prior to taking the pack test. Make sure you stretch out your calves, and lower legs. A common complaint while taking the pack test is shin splints, so be sure to take some time to warm up and stretch it out. The pack test is a stupid place to injure yourself.

All in all, the pack test is relatively easy and if you’re following the training programs on this site, you’ll have zero problems completing it with plenty of time to spare!

Aug 30, 2014Mike

Comments: 6

Rand

October 2, 2015 at 5:59 pm

I’ve been training for my upcoming Arduous Pack Test on 11-5-15. I started a month ago with 25 lbs. until I hit my target time. I’m now at 45 lbs. in 34/35 minute range. I train two days, take the third off. How can I more efficiently/effectively train for this? My target time is 30 minutes.

I admire you for wanting to better yourself and get to your target time, BUT remember the pack test is Pass/Fail. You do not gain extra points by doing it in 30 minutes. the guy next to you can do it in 44.59 and you can do it in 30, and it will mean no difference to the proctors. you both pass. my advice would be to keep a steady, safe pace. don’t rush it more than you have to. It would be worst to do it in 30 minutes, and risk injury/illness, than to just do it at a steady pace, and end at 40…w

The test is a lot easier than you think. It was very intimidating at first. I made it in 42min, but time does not matter, even if you make it at 44:59 ! Although I highly recommend setting a quick pace at the .05 mark of the first mile to give you a 30sec buffer that will relieve any stress of cutting it too close. Too many guys took it easy on the first mile and cut in close in the end.

I have my coming pack test next week my worries are my arthritis and my knee injury that cause me to move so slow and it’s bothering me. I’m 51 years old this fire season is the toughest season for me I hope I will pass.

Anthony, I’m 5’2” and pass it, usually with a minute +\- to spare… I suggest getting out in the track and figure your cadence (steps per minute) that will get you in 60 seconds under the wire (you can find an app on your phone) and stick to it. I have guys on the team that will mess with me (one is 6’7”) each time they lap me; keep your nose down and don’t let them get you off pace… if you try to keep up you’ll burn out. Work on your quads and glutes. Don’t overstride (reach so far with your forward moving leg that the reaching knee locks before you land that foot) or you’ll end up with shin splints and knee issues. Remember it’s pass/fail and you don’t need to set records. They may finish before me during the test but on a long day I can out hike the big guys. 🙂